BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 12 Box Jump Overs (OR Step Overs) 6 Single Arm Devil Press 12/10 Calorie Bike 2 minute rest between sets PERFORMANCE Push Press 10 Push Press @ 5.5/10 RPE 8 Push Press @ 6/10 RPE 6 Push Press @ 6.5/10 RPE 4 Push Press @ 7/10 RPE 2 Push Press @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (3 Rounds for time) 24 Pull Ups 24 Back Squats (75/55) 24 Burpees Rest 1:00 16 Chest to Bar 16 Front Squats (95/65) 16 Burpee to 6″ Target Rest 1:00 8 Bar Muscle Up (OR 8 Burpee Pull Ups) 8 Overhead Squat (115/80) 8 Bar Facing BurpeesTARGET SCORE Target time set 1: 3 – 4:00 Target time set 2: 2 – 3:00 Target time set 3:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (AMRAP – Rounds and Reps) 4 Sets 6:00 AMRAP 12 Box Jump Overs (OR Step Overs) 6 Single Arm Devil Press 12/10 Calorie Bike 2 minute rest between sets PERFORMANCE Push Press 10 Push Press @ 5.5/10 RPE 8 Push Press @ 6/10 RPE 6 Push Press @ 6.5/10 RPE 4 Push Press @ 7/10 RPE 2 Push Press @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (3 Rounds for time) 24 Pull Ups 24 Back Squats (75/55) 24 Burpees Rest 1:00 16 Chest to Bar 16 Front Squats (95/65) 16 Burpee to 6″ Target Rest 1:00 8 Bar Muscle Up (OR 8 Burpee Pull Ups) 8 Overhead Squat (115/80) 8 Bar Facing BurpeesTARGET SCORE Target time set 1: 3 – 4:00 Target time set 2: 2 – 3:00 Target time set 3:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 DB Goblet Lunges 10 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 1000/800m Row 40 DB Goblet Lunges 40 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 250/200m Row 10 DB Goblet Lunges 10 Push UpsTime cap: 30:00 PERFORMANCE Front Squat 10 Front Squats @ 5.5/10 RPE 8 Front Squats @ 6/10 RPE 6 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 2 Front Squats @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (Time) 150ft KB Farmer Carry Walking Lunge (53/35) 40 V-Ups 100ft KB Front Rack Walking Lunge (53/35) 30 V-Ups 50ft KB Overhead Walking Lunge (53/35) 20 V-Ups RX+ 70/53TARGET...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 DB Goblet Lunges 10 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 1000/800m Row 40 DB Goblet Lunges 40 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 250/200m Row 10 DB Goblet Lunges 10 Push UpsTime cap: 30:00 PERFORMANCE Front Squat 10 Front Squats @ 5.5/10 RPE 8 Front Squats @ 6/10 RPE 6 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 2 Front Squats @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (Time) 150ft KB Farmer Carry Walking Lunge (53/35) 40 V-Ups 100ft KB Front Rack Walking Lunge (53/35) 30 V-Ups 50ft KB Overhead Walking Lunge (53/35) 20 V-Ups RX+ 70/53TARGET...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE FITNESS Metcon (Time) 250/200m Row 10 DB Goblet Lunges 10 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 1000/800m Row 40 DB Goblet Lunges 40 Push Ups 750/600m Row 30 DB Goblet Lunges 30 Push Ups 500/400m Row 20 DB Goblet Lunges 20 Push Ups 250/200m Row 10 DB Goblet Lunges 10 Push UpsTime cap: 30:00 PERFORMANCE Front Squat 10 Front Squats @ 5.5/10 RPE 8 Front Squats @ 6/10 RPE 6 Front Squats @ 6.5/10 RPE 4 Front Squats @ 7/10 RPE 2 Front Squats @ 7.5/10 RPE Rest 1:30 – 2:00 between each set *Reps are for speed. Metcon (Time) 150ft KB Farmer Carry Walking Lunge (53/35) 40 V-Ups 100ft KB Front Rack Walking Lunge (53/35) 30 V-Ups 50ft KB Overhead Walking Lunge (53/35) 20 V-Ups RX+ 70/53TARGET...Read more